Half Hip Pigeon Stretch
Release tension in your hips and glutes with this gentle stretch. Perfect for improving flexibility and relieving lower back pain.
The Half Hip Pigeon Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Hip Pigeon Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Spinal Erectors (erector spinae); Slim Inner Thigh (gracilis)
Half Hip Pigeon Stretch Variations and Alternatives
How to do the Half Hip Pigeon Stretch
Begin in a seated position on a comfortable surface.
Bring your right leg forward, bending the knee, and place the right ankle near your left hip. The right knee should be as close to a right angle as possible but adjust based on flexibility.
Extend your left leg straight behind you, with the top of your foot resting on the ground and your leg fully elongated. Ensure your hips are square to the front of the mat - avoid letting them splay to one side or the other.
Keep the torso upright and use your hands on the ground for support, positioning them on either side of your body.
Gently lean forward to increase the stretch, maintaining a straight spine. Only go as far forward as comfortable while feeling a stretch through the right glute and hip.
Hold the stretch for a desired duration, focusing on deep breaths and relaxing into the stretch with each exhale.
Slowly release the position and switch legs, repeating the stretch on the opposite side.
Note: Maintain even weight distribution between both hips and modify the position if you feel any pain. It's important to listen to your body's limits and not force the position.
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Half Hip Pigeon Stretch FAQs
What muscles does the Half Hip Pigeon Stretch work?
The Half Hip Pigeon Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Half Hip Pigeon Stretch?
None. The Half Hip Pigeon Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Half Hip Pigeon Stretch variations and alternatives?
Similar exercises include the Bodyweight 90-To-90 Hip Stretch, Baddha Konasana Flow Pose, Butterfly Yoga Flap and Butterfly Pose.
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